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Training Log Archive: iriharding

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Road Biking9 8:29:25 106.7(4:46) 171.72(2:58) 868
  Orienteering3 7:16:09 22.8(19:08) 36.69(11:53) 51045 /51c88%
  Kayaking2 4:51:00 15.93(18:16) 25.64(11:21)
  Swimming10 4:06:00 7.58(32:27) 12.2(20:10)
  Misc Outdoor activities ( sailing , etc)3 3:00:00
  Hiking3 1:56:00 4.81(24:07) 7.74(14:59)
  Trail running1 46:52 4.46(10:30) 7.18(6:31) 161
  Total31 30:25:26 162.28 261.17 153945 /51c88%
averages - weight:158.9lbs

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Tuesday Sep 29, 2015 #

5 PM

Road Biking (Specialized Roubaix) 47:06 [3] 11.9 mi (3:57 / mi) +115m 3:51 / mi

Figure 8 loop - Mahtomedi to Gateway to 96 back via Grant Town Hall , hwy 12 and Pine springs

Monday Sep 28, 2015 #

5 PM

Misc Outdoor activities ( sailing , etc) 1:00:00 [2]

lawn mowijng

Sunday Sep 27, 2015 #

Event: MNOC Rogaine - Straight Lake State Park
 
9 AM

Orienteering race 5:23:11 intensity: (4:23:11 @3) + (1:00:00 @4) *** 24.0 km (13:28 / km) +350m 12:33 / km
spiked:32/34c

MNOC Rogaine 6 hr at Straight Lake . Teamed up with Gear Junkie Stephen R .

Took off at a fast pace and maintained it til about 3 hrs in . Went clockwise around the course. Slowed Stephen enough to make sure no mistakes . Solid join navigating . Great course and great woods.

Cramped up quite a bit for last 2 hrs ; took E caps early on. Beautiful fall day

4 PM

Orienteering (control retrieval) 25:00 [3] *** 1.6 km (15:37 / km)
spiked:2/2c

2 controls in extreme NW - tried to jog but rather painful so walked

Wednesday Sep 23, 2015 #

6 AM

Swimming 16:30 [3] 0.8 km (20:37 / km)

Quick swim before 645am meeting . Felt a little sluggish

Tuesday Sep 22, 2015 #

6 AM

Swimming 20:00 [3] 1.0 km (20:00 / km)

Monday Sep 21, 2015 #

6 AM

Swimming 21:00 [3] 1.0 km (21:00 / km)

Hefei hotel pool before breakfast

Saturday Sep 19, 2015 #

4 PM

Hiking 45:00 [3] 2.0 mi (22:30 / mi)

hiking the islands of Thousand Island Lake in China with Robert Qian and his wife . Only logged walk on one of the islands

Friday Sep 18, 2015 #

6 AM

Swimming 16:30 [3] 0.8 km (20:37 / km)

Swim before breakfast at Hefei

Wednesday Sep 16, 2015 #

Swimming 16:00 [3] 0.8 km (20:00 / km)

At Hefei before breakfast
C • Your lungs... 2

Sunday Sep 13, 2015 #

Event: MNOC Lake Elmo Park Reserve
 
7 AM

Road Biking 3:10:00 [3] 35.0 mi (5:26 / mi) +300m 5:17 / mi

St Paul Classic Bike ride with Lori, Linda and friends. Nice event , great rest stops - music and food . awesome being able to ride the closed roads and not have to stop at stop signs and lights
1 PM

Orienteering race 1:27:58 [4] *** 6.89 mi (12:46 / mi) +160m 11:55 / mi
spiked:11/15c

MNOC lake Elmo Red course

Rough start 1 (misplaced by about 30 m on different tree) , #3 rather thick .

Lot of trail running followed by controls in thick buckthorn. Ran hard . Ok time .

Red - Splits

Saturday Sep 12, 2015 #

11 AM

Swimming 45:00 [3] 2.2 km (20:27 / km)
weight:159.6lbs

at WSP outdoor Y . Nice sunny clear cool day .

400m br, 400m ba, 1200 m free 100m ba 50m spinrt (44:00) 50 m fr to end the outdoor season
1 PM

Trail running 30:35 [4] 5.0 km (6:07 / km) +132m 5:24 / km

sunny and cool; nice steady run/jog up the main hill w no stopping

Trail running 16:17 [3] 2.18 km (7:28 / km) +29m 7:00 / km

warm down
5 PM

Road Biking (Rockhopper) 15:00 [2] 2.5 mi (6:00 / mi)

Bike to library , st Jude's and back

Friday Sep 11, 2015 #

5 PM

Misc Outdoor activities ( sailing , etc) (mowing) 1:00:00 [1]

Thursday Sep 10, 2015 #

5 PM

Swimming 32:00 [3] 1.6 km (20:00 / km)

at WSP Y with L - only people in the pool

Wednesday Sep 9, 2015 #

11 AM

Swimming 24:00 [3] 1.2 km (20:00 / km)

West at Paul outdoor y still open!

Tuesday Sep 8, 2015 #

6 PM

Road Biking (Rockhopper) 14:08 [2] 2.5 mi (5:39 / mi) +15m 5:33 / mi

Library round trip

Monday Sep 7, 2015 #

9 AM

Road Biking (roubaix) 1:54:04 intensity: (1:15:20 @2) + (28:44 @3) + (10:00 @4) 35.56 km (3:12 / km) +211m 3:07 / km
ahr:115 max:135

easy bike to brunch (Daily Grind - iced mocha plus breakfast burrito and banana) in Stillwater with Lori and back via Brown's creek trail . Quite busy on the trail ; saw a number of near misses. Did one speed section only on way down hill to Stillwater .. rest took very easy

Picked up someone else's heart rate monitor for a while ...

1 PM

Swimming 31:30 [3] 1.6 km (19:41 / km)
weight:158.5lbs

Last swim of season at shoreview outdoor pool . Beautiful late summer day with low humidity and full sun .

Sunday Sep 6, 2015 #

12 PM

Kayaking 2:36:00 [2] 6.0 mi (26:00 / mi)

Kayak with L on the upper snake . Late start and slow going at the start because of low levels and rocks at the rapids .(297 cfs 3.38 ft at Cross Lake dam (medium/low) , Hwy 3 gage no report, bridge at Olympic st 1.5 feet ?)

Update : this is the DNR MPCA gage at downtown Mora http://www.dnr.state.mn.us/waters/csg/site_report....
It was reading 140 cfs that day
This is the gage at hwy 3 (the planned take out)
http://www.dnr.state.mn.us/waters/csg/site_report....
It was reading 935.3 on gage (old datum) (new datum 1008.24 (vs minimum of 1008.7 (2016 experience))

so river too low .....



Because of pressing time and thunderstorms we exited at the 6 mile mark (old bridge crossing ) . This required a portage for about 500 yards along what was left of an old very grown over road .

4 PM

Hiking 56:00 [2] 1.56 mi (35:53 / mi)

portage across country from the river to road then hike back to car at put in.

Saturday Sep 5, 2015 #

2 PM

Road Biking (Rockhopper) 14:00 [2] 4.1 km (3:25 / km) +10m 3:22 / km

Home to library and back
4 PM

Road Biking (roubaix) 29:08 [4] 14.02 km (2:05 / km) +66m 2:02 / km

Pine point direct. warm humid 88 deg F breezy day

Road Biking (roubaix) 28:23 [4] 14.02 km (2:01 / km) +61m 1:59 / km

return trip from Pine point

Friday Sep 4, 2015 #

5 PM

Misc Outdoor activities ( sailing , etc) (Mowing) 1:00:00 [2]

Warm
7 PM

Swimming 23:30 [3] 1.2 km (19:35 / km)
weight:158.5lbs

Evening swim with L

Thursday Sep 3, 2015 #

10 AM

Hiking 15:00 [1] 1.25 mi (12:00 / mi)

around 3M campus

Wednesday Sep 2, 2015 #

12 PM

Road Biking (rockhopper) 38:47 [3] 8.7 mi (4:27 / mi) +60m 4:22 / mi

Kayak bike shuttle - Whispering pines to cty K landing.

Note: Garmin worked for 5 hrs (forgot to turn it off so it had bike, kayak and car ride home that I had to separate out in GPS TRack editor... and downloaded fine after total reset
2 PM

Kayaking 2:15:00 [3] 9.93 mi (13:36 / mi)

Took day off work . Rainy day to start . It cleared up around 1 with some sunshine .On the Namekagon from Cty K to Whispering Pines only .

River was flowing pretty good; never touched bottom in the Necky 14.
One other group on the river. Saw several eagles and one large black bear that came down to the river to drink.

Tuesday Sep 1, 2015 #

6 PM

Road Biking (mtn bike) 18:49 [3] 4.04 mi (4:39 / mi) +30m 4:33 / mi

bike to hwy 120 and back thru KA park. No session data for some reason .

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